This exercise is done with a bench or dumbbell. She trains the triceps brachii on the back of the upper arm. Unlike other triceps exercises, this exercise limits the effective range of motion, making it suitable for beginners and a good addition to the traditional triceps exercises used by more advanced exercisers. The bench supports the torso, leaving little to no pressure on the lower back. The triceps brachii works the hardest in the shortened position, so you’ll feel the muscle pull at the top of the movement.
How to do the triceps kickback
Place one knee and the hand of the supporting arm on a bench and keep the torso level. Place the other foot on the floor, slightly back and to the side for stability. Grab the dumbbell: palm facing the bench, elbow at the side and arm bent at a 90-degree angle. Keep the elbow at the side and extend the arm from the elbow until it extends straight back. Lower the dumbbell and return to the starting position.
Do it well
Keep the elbow in place continuously. Tighten the triceps brachii at the highest point of the movement.
Warning
Do not twist the torso to lift the weight.
Variations of the triceps kickback
Light
If you find the exercise too difficult, you can keep the elbow slightly lower than the body. This limits the range of motion the triceps must make to complete the exercise. However, it also reduces the effect of the exercise.
Heavy
Grab the dumbbell: palm facing forward, elbow at side and arm bent at 90 degrees. This grip requires more of the triceps brachii. Keeping the elbow at the side, extend the arm from the elbow until it points straight back. Lower the dumbbell and return to the starting position.
Active muscles
- Triceps brachii
